October 2015 Programming and Goals

MOBILITY

ATARIM & DIZENGOFF

Crossfit experience:

• A) 0-3 months
• B) 3-8 months
• C) 8-18 months
• D) 18+ months

Strength: Pull & Push

5×5 By Ability:

1. box dips + ring row
2. Ring dips + false grip ring chinup
3. Strict RMU (add weight if possible
4. Advanced gymnastics ask coach:

MetCon:

• 12 Minute AMRAP
• 5 Box jump
• 10 pullup
• 15 pushup

A) BJ-Jumping pullup-HRPU

B) BJ-Pullup-HRPU

C) BJ-Pullup-Ring Pushups

D) BJ-Pullup- one arm Ring pushupsx2